logo
BoostcampPNG
Thor OdinGains
by kennedy freitas
2 athletes joined
Program Description
Achieve an aesthetic and strong physique with this hypertrophic plan focused on progressive overload and mind to muscle connection
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jul 06, 2024 08:10
Last Edited
Jul 13, 2024 04:00
down_app
Week 1
1 / 12 Weeks
Day 3
1
Leg Press
4 Sets
15 Reps
@9
2
Single Leg Press
4 Sets
20 Reps
@7.5
3
Seated Hamstring Curl
4 Sets
15 Reps
@8
4
Leg Extension
4 Sets
15 Reps
@9
5
Standing Calf Raise
12 Sets
15 Reps
@9
6
Deadlift (Barbell)
1 Set
7
Sit Up
4 Sets
25 Reps
@8
Day 2
1
Bench Press (Dumbbell)
3 Sets
3 Reps
@8
2
Chest Press (Machine)
4 Sets
12 Reps
@9
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
4
Incline Chest Fly (Dumbbell)
3 Sets
3 Reps
@7.5
5
Chest Fly (Machine)
3 Sets
3 Reps
@7.5
6
Rear Delt Fly (Machine)
4 Sets
15 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
4 Reps
@8
8
Shoulder Press (Machine)
4 Sets
4 Reps
@8
Day 1
1A
Preacher Curl (EZ Bar)
4 Sets
15 Reps
@8
1B
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@8
2A
Hammer Curl
3 Sets
12 Reps
@8.5
2B
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8
3A
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
3B
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@9
4
Underhand Lat Pulldown
3 Sets
12 Reps
@8
5
Lat Pulldown
4 Sets
15 Reps
@9
6
Seated Row (Cable)
4 Sets
12 Reps
@8
7
Single Arm Iso Row
3 Sets
12 Reps
@8
8A
Pull-Up (Bodyweight)
3 Sets
12 Reps
@9
8B
Cable Crunch
3 Sets
10 Reps
@8
Day 4
1A
Preacher Curl (EZ Bar)
4 Sets
15 Reps
@8
1B
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@8
2A
Hammer Curl
3 Sets
12 Reps
@8.5
2B
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8
3A
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
3B
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@9
4
Bicep Curl (Cable)
3 Sets
15 Reps
@10
5
Lat Pulldown
4 Sets
15 Reps
@9
6
Seated Row (Cable)
4 Sets
12 Reps
@8
7
Single Arm Iso Row
3 Sets
12 Reps
@8
8A
Pull-Up (Bodyweight)
3 Sets
12 Reps
@9
8B
Cable Crunch
3 Sets
10 Reps
@8
Day 5
1
Bench Press (Dumbbell)
3 Sets
3 Reps
@8
2
Chest Press (Machine)
4 Sets
12 Reps
@9
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
4
Incline Chest Fly (Dumbbell)
3 Sets
3 Reps
@7.5
5
Chest Fly (Machine)
3 Sets
3 Reps
@7.5
6
Rear Delt Fly (Machine)
4 Sets
15 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
4 Reps
@8
8
Shoulder Press (Machine)
4 Sets
4 Reps
@8